• Rob Olson

Vitamins. Which Ones, and How Many?

Vitamins help promote health and wellness by filling the void of what your diet is lacking. They can be very expensive, or cheap knockoffs, and some are without sound scientific evidence to back their claims. This is a $18 billion market in the United States alone in 2020. While there are no quick fixes or easy pills to swallow to lose weight or get fit, some are absolutely worthwhile. Our recommendations are below. Keep in mind if you are on other medications or have medical conditions, certainly check with your provider before adding anything to your regiment.

Fish Oil

Fish oil is high in Omega 3 fatty acids. Typical western foods (processed) are high in Omega 6 fatty acids.

Omega 6 = Bad

Omega 3 = Good

If you have a poor ratio of 6:3 (Bad:Good), then your body will have increased systemic inflammation. What does that even mean? Generally speaking you won't feel good and are more likely to get other illnesses.

So what does it do?

- Lower blood pressure

- Reduce triglycerides

- Brain health

- Heart health

How much should you take?

Good: 1-2g per day

Better: 3g per day

Best: Get a blood test from your doctor for exact dosing

Closing notes: Fish oil is one of those things you need to take daily, for weeks, before noticing anything. Most people speak of less joint pain, and just generally feeling better. Be careful of which brand you buy. There is a lot of watered down fish oil out there, especially found at chain stores. For example, you can get a bottle for $20, but you have to take 15 pills to get 3g of fish oil. The brand we carry at ResoluteFIT, Puori, 3 pills is 2g. A bottle is $37 and should last about a month, depending on dosage.

Vitamin D

Vitamin D is an essential vitamin, and most in the United States are deficient, both kids and adults. You get it naturally from the sun, and some foods and drinks are fortified with it. But most of us, especially in New England, do not spend nearly enough time in the sun to get what is required. Some studies say you need 30 minutes of full sun exposure (bathing suit) a day.

So what does it do?

- Increases absorption of calcium (stronger bones)

- Stronger immune system (several articles showed higher levels of Vitamin D helped defend against COVID)

- Aides in muscle contractions

- Lowers blood pressure

- Reduce risk of diabetes, heart attacks, rheumatoid arthritis, and multiple sclerosis

How much should you take?

Good: What the bottle recommends

Better: Dosage based on your body-weight

Best: Blood test to determine your deficiency and correction measures

Closing notes: This is one of my favorite vitamins. Yes, I have a favorite vitamin. A bottle of Puori Vitamin D is $17 and will last most adults about 2 months. The benefit to dollar cost is incredible. In addition to all the benefits listed above, I generally just feel better, and in better moods, when I take Vitamin D regularly.


Magnesium is a mineral that we all need to make our body function well. This mineral is involved with over 300 body processes, most specifically with our muscles and nerves. If you don't get enough magnesium, you will feel overly tired and fatigued. WebMD says about half of Americans do not get enough magnesium from their diet. Where do you get it? Leafy greens, nuts and seeds, avacado, beans, and soy.

So what does it do?

- Stronger bones

- Fights inflammation

- Helps balance electrolyes

- Protects heart

- Prevents migraines

- Better muscles contractions

- Improved energy

How much should you take?

Good: 200-300mg

Better: Eat leafy greens with meals and then 200-300mg

Best: Blood work from your doctor to determine dosing

Closing notes: Besides the benefits listed above, I find it helps me get into a deeper sleep. It is best taken right before bed. It can come in a pill or powder form. I especially recommend this for endurance athletes or people who are in the gym for more than an hour. If you take too much, watch out for a loose stool.

Daily Multivitamin

As the name implies, a daily multivitamin is a bunch of vitamins and minerals crammed into a few pills per day meant to round out your dietary intake.

There is no sound scientific evidence to promote daily multivitamins. All research says "if you eat a well balanced diet, multivitamins should not be necessary."


Keep in mind, most vitamins and minerals come from quality organic, natural food. Sometimes its not that simple though. Eating salmon? Farm raised is not nearly as healthy as fresh Alaskan salmon. Eating veggies? The dirt it is grown in directly impacts the nutrient density in the veggie. If you get cheap veggies from a farm that does not monitor the mineral quality of its dirt, you may not be getting the benefits you think you are from the veggie. You should always tried to eat local, farm grown, non-gmo, organic, unprocessed foods for the most benefit.

If your diet is less than perfect, I do think there is some benefit to multivitamins for most kids and adults. Again, there's no research study to promote this.

Closing notes: There are quality multivitamins and there are cheap brands that don't have meaningful doses of certain vitamins and minerals. I personally recommend Thorne multivitamins.


There is growing scientific evidence that our digestive system has a major impact on our health and wellness. A poor diet tends to lead to a poor gut microbiome. All this means is there is more "bad" bacteria than there is "good" bacteria. It can mean that you absord less vitamins and minerals. It can mean that you have more irritable bowel and diarrhea.

What does it do?

- Promotes better absorption of vitamins and minerals

- Promotes better stools

- Promotes general health

- Promotes a stronger immune system

How much should you take?

Good: Probiotic pill

Better: Healthy diet + Probiotic Pill

Best: Talk to your doctor

Closing notes: Probiotics tends to be the new catch phrase for marketing healthy foods. You can get all kinds of products at the food store that have probiotics, but it does not mean they are in meaningful doses or the right kind. It's like saying "organic chocolate chip cookie" ... just because it says organic, does not mean its good for you. Do your research, find out if the product will actually help, and figure out if the cost:benefit ratio is right for you. I personally will drink Kombucha every now and then, and I do take a Thorne probiotic (Florasport 20B)

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